Go Green For The Antioxidant Benefits

Lutein and Indoles are Phytochemicals that are found in many green fruits and vegetables. Their potential antioxidant benefits can help keep your teeth and bones healthy, maintain vision health and lower the risk of some types of cancers.

Artichoke

Fat free and a good source of Vitamin C, this tasty veggie also contains Cynarin.

Trivia

An artichoke is Actually a thistle and a member of the sunflower family. The artichoke itself is a flower bud or immature flower head. The tender bases of the petals and the fleshy heart to which the petals are connected are the edible portions.

Artichokes originated in Sicily and were brought by the French to Louisiana and by Spaniards to California.

Always considered a delicacy, artichokes were popularized by Catherine d'Medici who was married at age 14 to Henry II of France. She was regarded with disdain due to her notorious artichoke appetite in an era when artichokes were a famed aphrodisiac.

In certain respects, the artichoke might be regarded as the vegetable equivalent of lobster. It's somewhat labor-intensive eating, but well worth the effort. The artichoke can be served whole or trimmed down to the heart, which, like the lobster's tail, is often considered the tastiest morsel. Artichokes are harvested year round. The crop peaks in the spring--March through May--and again, to a lesser extent, in October.

Asparagus

Preparation Tips

To keep asparagus fresh, cut 1/2 inch off of the base of the stalk and stand the asparagus upright in an inch of warm water (do not let the tips soak in water!). This will also revive asparagus that looks wilted and limp.

For an elegant appetizer or spring salad, steam asparagus, sprinkle with red wine or Balsamic vinegar and refrigerate. When ready to serve, top with chopped toasted almonds.

Trivia

Today's asparagus has been bred from wild plants that were native to western and central Asia and central Europe. Asparagus has always been considered a luxury vegetable, highly prized in ancient Rome, Egypt and Greece. In Europe, its popularity flourished under the reign of Louis XIV of France, a devotee who encouraged its production.

To keep asparagus fresh, cut 1/2 inch off of the base of the stalk and stand the asparagus upright in an inch of warm water (do not let the tips soak in water!). This will also revive asparagus that looks wilted and limp. or an elegant appetizer or spring salad, steam asparagus, sprinkle with red wine or Balsamic vinegar and refrigerate. When ready to serve, top with chopped toasted almonds.

Avocado

Preparation Tips

To ripen an avocado, place it in a sealed plastic bag with a ripe banana at room temperature. Another method is to bury the avocado completely in a jar of flour. Do not refrigerate avocados until they are ripe.

Trivia

Avocados date back to 8,000 B.C., and are native to Mexico and Central America.

Until recent years, the avocado had a well-entrenched reputation for inducing sexual prowess and wasn't purchased or consumed by any person wishing to protect their image from slanderous assault. Growers had to sponsor a public relations campaign to dispel the ill-founded reputation before avocados became popular.

Avocados must reach full maturity before they are picked, but they will not soften on the tree. The tree is actually used as a warehouse; the fruit can be kept on the tree for many months after reaching maturity.

Avocados are commonly thought of as vegetables, but they are actually fruits. These delicious creamy fruits are known to be high in fat, however, keep in mind that it is a healthful fat.

In Season: Spring — Summer

Recipes

Broccoli

A good source of Vitamin A, this healthy green veggie is a source of Folate, and supplies 220% recommended daily intake of Vitamin C!

Preparation Tips

Don't make the mistake of discarding the broccoli stalk. Even the thickest stalk can be used and is quite delicious. Simply peel the outside skin from the stalk and cook as you would the rest of the broccoli. Cutting the stalks into thin slices and adding to stir-fry makes a great star-shaped addition to the appearance and texture of your meal.

Trivia

Broccoli, a member of the mustard family, was known to early colonists who brought it from Europe where it originated in the wild form around the Mediterranean.

Broccoli is one of the most healthful foods you can eat--a real nutritional powerhouse. Along with a rich supply of vitamins and minerals--notably vitamin C, folate (folic acid), and potassium--it contains the phytochemical sulforaphane, which helps reduce the risk of cancer. In addition, broccoli contains a good amount of beta-carotene.

Cabbage

Trivia

Cabbages were among the first plants to be cultivated. Northern Europe was the starting point for wild cabbage, originally loose leafed like collards.

When introduced to the Mediterranean, Egyptians worshipped cabbage heads as gods, enthroned on elaborate alters.

Cabbage was among the first European plants brought by colonists to the New World where it thrived.

Cabbage is round in shape with layers of superimposed leaves with the inner leaves often lighter in color than the outer leaves because they are protected from the sunlight. They belong to the Cruciferae family of vegetables along with kale, broccoli, collards and Brussels sprouts.

Trivia

The cucumber is an immigrant from southern Asia, coming in a fantastic assortment of sizes, colors and shapes.

Just in time for warm weather, cucumbers are not only crisp, but also cool and moist--attributes due to their exceptionally high water content. These are a delicious snack, and a refreshing addition to salads, sandwiches and cold soups such as gazpacho.

Green Bean

Fresh green beans, a delicious warm weather favorite, are an excellent source of a variety of nutrients, most notably vitamin K (important for maintaining strong bones), with a whopping 122% of the daily value in one cup.

Honeydew

These melons have a sweet, mild and refreshing flavor. For a creative meal idea, try serving a chicken or tuna salad in a half melon. The sweet, refreshing flavors of the melon will be nice contrast to the salty flavor and creamy texture of the salad.

Kiwi

For the sweetest, fullest flavor, choose plump, fragrant kiwi fruit that yield to gentle pressure, like ripe peaches. Unripe fruit has a hard core and a tart, astringent taste. If only firm kiwis are available, ripen them for a few days before eating them. Avoid shriveled or mushy fruits, or those with bruises or wet spots.

Pear

Preparation Tips

Ripen pears at room temperature in a sealed plastic bag with a couple of ripe bananas. When the pear is ripe, refrigerate until you are ready to eat it.

Trivia

Pears are cousins of apples. American varieties come from Europe, where they migrated from central Asia. Early colonists brought the first trees to America where they thrived until blights became severe. Most pears are now grown west of the Rockies where diseases are less of a problem.

While you are enjoying your crisp fall apples, don't forget that it is pear season too! You won't want to miss the melting texture and syrupy sweet juice of perfect ripe pears! Pears are great for breakfast, lunches and after school snacks. You may even want to try one for dessert.

Spinach

Although it will not produce the magical effects that Popeye enjoyed, spinach is most definitely good for you. It is exceptionally rich in carotenoids, including beta-carotene and lutein, and also contains quercetin, a phytochemical with antioxidant properties. Spinach is rich in vitamins and minerals, particularly folate (folic acid), vitamin K, magnesium, and manganese; it also contains more protein than most vegetables.